By Noel Paine
One of the common questions new racewalkers ask is – what shoes should I wear?
Racewalking is not casual walking and, it's not running. How you move your legs and feet is significantly different. The similarities are that racewalkers and runners need shoes that cushions the impact as you hit the ground, is comfortable and holds the foot stable enough without interfering with what the foot needs to do.
Racewalking is something that can be done as a competitive sport or as simply a way to get make walking into a great cardio workout. Racewalking is essentially taking walking to its limit, walking as fast as you can with a set of rules that help separate it from running.
What is Racewalking?
Race walking is a progression of steps so taken that the walker makes contact with the ground so that no visible (to the human eye) loss of contact occurs. The advancing leg must be straightened (i.e., not bent at the knee) from the moment of first contact with the ground until in the vertical upright position. – www.racewalk.com
Photo below of myself, early on learning to racewalk and using a pair of Blue Reshod racewalking shoes.
I am told by racewalkers who started walking before I did that some major brands made racewalk-specific shoes in the 1990s. As far as I am aware, no major athletic shoe brands make shoes for racewalkers. I have compiled a list below of shoes from smaller companies that make racewalk-specific shoes along with shoes that many racewalkers use to train or compete in.
From my personal experience with running shoes, racewalking shoes and having worked in the Pedorthics (orthotics) and shoe-fitting/footwear field - there is no one shoe for every person or foot.
The foot is the most complex boney structure in our body held together by muscles, ligaments and tendons. Everyone has a different-sized foot with different characteristics. We are also all different in size, shape, weight, with different biomechanics and a different style of racewalking.
"Research, knowing your feet and needs and seeing what others use will help you find a shoe you like - but it can still be a bit of trial and error!"
What I Look for in a Racewalk Shoe
When I started racewalking I looked at what others were wearing, searched the internet and asked others for advice. I am not an elite and what has worked for me has changed as my technique and style changed and improved.
Here are some shoes that racewalkers have suggested work for them.
Racewalking Shoes
Brand | Model | Weight | Drop | Note | opinion |
|---|---|---|---|---|---|
Reshod | NA | 0mm | Firm cushioning with good rocker but less flex | ||
Reshod | NA | 0mm | Firm cushioning with pronounced rocker. | ||
Decathlon (NewFeel) | 7.2oz | Zero or Minimal | Designed for racewalking. Very soft midsole cushion, light and very flexible | Lightweight trainer or for racing. Not alot of rocker and almost feels too flat. I find the cushion at the heel too soft. | |
Decathlon | 7.1oz | Zero or Minimal | Designed for racewalking. A bit firmer than the 500 | More and firmer cushioning than RW500 but no rocker | |
Decathlon | 9.5oz | Zero or Minimal | For putting in the training miles | More stable and durable version of the the RW900 | |
Decathlon | NA | Zero or Minimal | Race shoe | Limited Edition for Tokyo Olympics. Race version of RW900. Light and responsive | |
Saucony | 7.20z | 4mm | Light trainer | Neutral, soft cushioned and flexible daily trainer. Version 14 does not feel the same. | |
Saucony | 6.0oz | 4mm | Light trainer or racer | Lightweight trainer or race shoe with good rocker | |
Asics | 6.8oz | 7mm | Light weight trainer or race shoe |
| |
Asics | 5.6oz | 8mm | Race shoe | Asics' carbon fibre super shoe.Good rocker, very soft heel cushion | |
Brooks | 7.30z | 8mm | Light-weight trainer | Well-cushioned, light trainer or temp run shoe | |
Adidas | 7.2oz | 8mm | Light-weight trainer or race shoe | Soft cushion, light weight and decent rocker | |
Skechers | 6.4oz | 4mm | Light-weight trainer or race shoe | Very light, has built in arch support, soft cushion and good rocker | |
Altra | 9.3oz | 0mm | Everyday trainer | Decent cushion in a zero-drop, foot-shaped shoe, flat and no rocker |
Most of the shoes above are cushioned running shoes, if you have a foot that needs support, consider a stability running shoe that still meets the criteria for a good racewalking shoe!
In the end, the main thing to remember is, the best shoe for you and your racewalking, is the shoe that seems to work best for you!
Fitting Advise
Always a shoe guy and curious I constantly watch what others use and analyze the shoes and think about the biomechanics of racewalking.
I currently love and use the Saucony Kinvara 13 but the version 14 is firmer and does not feel as good for racewalking - so looking for other options. When I started and was learning the technique, the Reshod shoes worked for me.
As my style and pace picked up I found I wanted more flex and a softer heel and tried shoes like the New Balance 1400, New Balance 1500, Altra shoes and even a few Mizuno shoes. I think that shoe selection with depend on the style and pace of racewalking of each athlete plus the other factors (age, weight, foot type etc.).
I have written a book for racewalkers who are starting out and for those who are interested in the sport.
It has lots of information, resources and places to go for advice, help, coaching etc. - along with a mix of my own stories and experiences, plus athlete profiles and tips from elites, Olympians and Masters athletes!
It was written because of my passion for the sport and a desire to help others.
You can find the book on Amazon or just give me shout and I will try and get one out to you!
Happy walking!
At age 77, I am done jogging. This past May I had my second hip replaced and my doctor tells me I must walk. Note I bicycle every day also. Anyway, jogging shoes are not made for faster pace walking.
The problem is, I could spend a ton of money buying “walking” shoes that I have never tried on and they are all wrong. Are there no race walking stores around, especially in the state of Texas?
Any help you have would be most appreciated.
Mike Malloy
Corpus Christi, Tx
Hi Mike!
I am the guy who wrote the shoe article! Racewalking is lower impact and does not always need the amount of cushioning a shoe designed for running/jogging needs – but they are still the most common type of shoe to use for walking. Right now, there are few shoes specifically designed for racewalkers – Decathlon and Reshod are the only companies that make real walking-specific shoes. As in Canada, I would guess there are few to no walking shoe stores near you.
As with running, you will need to find a shoe that feels good for walking – not running. I have used many makes and models. Find a running shoe that is lower to the ground, flexible and feels and fits your foot well and try it out – its still trial and error.
Feel free to find my channels on Instagram, Facebook and Youtube (Talking Racewalkinig) for information and to contact me!
Noel
I’m interested to know what Olympic walkers were on their feet these days? When viewing video footage it looks very much like the shoes worn by marathon runners.
Hi Sean!
Yes, many elite racewalkers are wearing the new carbon fibre racing shoes for competition racewalking. I say many, as not everyone is. There is still a lot of discussion in the racewalk community about the pros and cons of these shoes for racewalking (which has a different strike pattern etc.). Some elites have said there is a transition period for adjusting to these shoes for racewalking, and that not everyone likes them.
The elite super shoes are made for running, not racewalking, but are insanely light, and most walkers only have running shoes to choose from to use for racing and training.
Like in running, it’s what works for each athlete and their feet. Choose what feels good, feels like it’s helping you and has a good fit.
Noel